Where are we now?

Bike

Typically, this month will include rides at slightly higher rates of exertion (up to level #14 on the Borg Scale of Rate of Exertion) and a minimal reduction in duration compared to those during December and Jan.

As we get nearer race season, this principle will continue.

Note – sessions 2, 3 and 4 will require you to have established your primary race distance for the race season.

Sessions this month will include:

  • Increasing the duration at which we can hold a set cadence
  • Riding our target race distance and including periods of increased intensity
  • Holding a steady and sustained high level of intensity throughout one ride
  • Increasing our cadence rate during a ride (‘negative splitting’)

Bike Sessions

Purpose of this session

To increase our tolerance to high rates of cadence.

Bike 1

Kit checklist

Turbo trainer / riser block

Helmet

Road or mountain bike

Cadence  & time feedback

Clipless pedals

Fluids

 Tick    Tick  Tick    Tick

  

Coaching points

  • Main set 1 & 2. There is no specific set intensity level/s or gear ratios as the aim is solely to achieve cadence figures. However, it's best to use the same low gear throughout.
  • Keep fingers, wrists, jaws and shoulders as relaxed as possible throughout and avoid ‘tightening up’ when things get tough
  • Maintain a relaxed breathing cycle and avoid holding breath. It won’t make you go faster!!

Adaptations

  • If the cadence values are too high, reduce to a rate which is sustainable despite the increase in duration
  • Why not try this session on flat and quiet roads
  • Increase/decrease durations of intensity and recovery accordingly but aim to maintain the overall structure

Impact

Racing at a higher cadence (therefore using the heart as the primary muscle) will prolong the onset of muscular fatigue meaning you’ll hold speed for longer. 

Recover quicker due to increased cardiovascular capacity and a faster rate of breaking down lactic acid build up.

Purpose of this session

To cover race distance and develop speed by including structured periods of increased intensity. 

Bike 2

Kit checklist

Turbo trainer / riser block

Helmet

Road or mountain bike

Cadence  & time feedback

Clipless pedals

Fluids

 

 Tick  Tick  Tick    Tick

  

Coaching points

  • The cadence figures are a guide, however it’s more important to work to the specified intensity levels.
  • Make sure recovery is done using low gearing. Ideally, aim to match the same cadence in the same gear for each recovery.

Adaptations

  • Increase the overall distance to place more emphasis on endurance
  • Decrease distance and increase intensity to develop more speed
  • Can be done on an indoor bike.

Impact 

Come race day, you’ll benefit psychologically from knowing you can not only cover race distance but also recover whilst still covering the ground. In addition you will have:

  • Increased power output and consequently, more speed.
  • Increased perception of intensity variation
  • Improved rate of recovery using the ‘dynamic recovery’ principle.

Purpose of this session

To evenly sustain a high level of intensity whilst maintaining good pace perception whilst working within your limits.

Bike 3

Turbo trainer / riser block

Helmet

Road or mountain bike

Cadence  & time feedback

Clipless pedals

Fluids

 

 Tick  Tick  Tick    Tick

 

 

 

Coaching points

Aim to ride consistently by maintaining the set intensity level and cadence by adjusting gearing accordingly.

  • Pace evenly avoiding ‘spikes’ in energy levels.
  • Thorough warm up
  • Keep upper body low and still.

Adaptations

  • Can easily be done on indoor bike
  • Decrease to 50% race distance if needs be
  • Can easily be done on indoor bike
  • Decrease to 50% race distance if needs be

Impact

Knowing your limits will enable you to produce a fast bike split without ‘hitting the wall’ because you paced the ride badly.

This session will also give you:

  • Increased level of speed endurance
  • Better awareness of pacing and personal limits / fitness levels
  • Increased pain threshold
  • Increased lactate tolerance

Purpose of this session

To develop and control sustainable cadence.

Bike 4

Kit checklist

Turbo trainer / riser block

Helmet

Road or mountain bike

Cadence  & time feedback

Clipless pedals

Fluids

 

 Tick Tick  Tick    Tick

  

Coaching points

  • Use a warm up to establish which gear you aim to use
  • Stay in the same gear throughout. The increases in intensity will come by virtue of increase in leg speed so avoid the inconsistency of changing gear.
  • Being pace aware is key
  • Select a flat course where possible

Adaptations

  • If you’re not ready to ride the race distance, use the formula above over the distance you are able to cover
  • Amend cadences accordingly but aim to nail the gradual increases during the ride

Impact

A ride that is well paced and efficient will leave your legs feeling like they have enough left to produce a run split to be proud of.

This session will also give you:

  • Improved perception of pace awareness and remaining patient!
  • Reduced rate of recovery
  • Better understanding of gear ratios